zulu.246.yourfood_diet_2
Ukudla okuyisipesheli
Inhlanzi iqukethe ama-fatty acids e-Omega-3 alungele inhliziyo yakho futhi inezinga eliphansi lamafutha ekubeni ingukudla okwenza ungayikhaleli imali yakho
OKUMNANDI
OKUNE-CHOLESTEROL ENCANE
OKUNAMAFUTHA AMANCANE
OKWESISU ESILULA
FISH WITH ROOT VEGETABLES
* 2 izipuni (30ml) uwoyela
* 1 u-anyanisi oqotshiwe
* 1 isigaxa sikagaligi ogxotshiwe
* 1/2 i-teaspoon (2,5ml) i-turmeric
* 1/2 i-teaspoon (2,5ml) i-paprika
* 1 utamatisi owebulwe isikhumba waqotshwa
* 1 ukherothi ocwecwiwe wasikwa imicu emincane
* 1 ubhatata ocwecwiwe waqotshwa
* 1/2 i-stock cube
* 3 izinkomishi (750ml) amanzi abilayo
* 2 ama-courgettes asikwe izindukwana
* 4 izingcezu zenhlanzi emhlophe (njenge-hake)
* 1 isipuni (15ml) ufulawa
usawoti nophepha
1. Fish With Root Vegetables. Epanini shisa uwoyela ongangesipuni esisodwa. Faka u-anyanisi nogaligi ukupheke imizuzu emibili kuze kube nsunjwana.
2. Bondela phakathi i-turmeric ne-paprika. Faka utamatisi, ukherothi, izambane, i-stock cube namanzi. Kuhlanganise kahle ukubilise.
3. Kumboze ukugxabhise imizuzu engu-30 ama-veg aze athambe. Faka ama-courgettes, ukupheke imizuzu engu-10. Kugudluze emlilweni ukubeke eceleni.
4. Kwelinye ipani shisa uwoyela ongangesipuni. Bhuqa inhlanzi ngofulawa ukufake usawoti nophepha.
Thosa inhlanzi imizuzu engu-3-4 ohlangothini ngalunye.
Enye indlela: Ungasebenzisa amanye ama-veg.
Kwanela abangu-2
BAKED FISH WITH BUTTERED MASH
* 1 isipuni (15ml) uwoyela
* uphepha
* 2 izingcezu ze-hake
1. Shisa uhhavini ngo-200°C. Gcoba inhlanzi ngowoyela nophepha. Kubeke
kwi-baking tray egcotshiwe.
2. Bhaka inhlanzi imizuzu engu-10. Kuseve nge-mash efakwe ibhotela noma ngama-veg agriliwe.
Kwanela abangu-2
QUICK VEGETABLES WITH SPICY FISH
* 2 izingcezu zenhlanzi
* 1 i-teaspoon (5ml) u-curry powder
* usawoti nophepha
* 1 isipuni (15ml) uwoyela
* 1/2 inkomishi i-cauliflower florets
* 1/2 inkomishi i-broccoli eqotshiwe
* 50g i-whole green beans
* 1 ukherothi osikwe imicu emincane
* 2 izipuni (30ml) i-lemon juice (ngokuthanda kwakho)
1. Ebhodini gcoba inhlanzi ngo-curry powder, usawoti nophepha. Epanini shisa 1/2 isipuni sikawoyela. Faka inhlanzi ukuthose imizuzu engu-3-4 ohlangothini ngalunye kuze kube nsundu.
2. Phakamisa inhlanzi uyikhiphe uyibeke eceleni uyimboze ngepuleti ukuze ihlale ifudumele.
3. Kulo lelo pani, shisa uwoyela osele, ufake ama-veg ukuhlanganisise. Kupheke ukumboze imizuzu elishumi emlilweni okahle. (Ama-veg kufanele aklamuzele.) Kunonge. 4. Seva ama-veg nenhlanzi evuvuzelwe nge-lemon juice.
Kwanela abangu-2 [z]
Amaresiphi: Ntwenhle Mpanza
Izithombe: Roelene Prinsloo
